Nutrition Notes: Picking milk alternative takes research

Choosing an alternative to milk takes a little effort and research. Ryan McVay

By Darlene Endy
Contributing writer

If you stopped drinking milk, what would you put on your cereal? Or cook with? Or dunk your cookies in?

Lots of people want alternatives to cow's milk, including those who develop chronic kidney disease or lactose intolerance, or those converting to a vegan diet. There are so many options that it is hard to decide which is the healthiest substitute. This guide will help you tease out the facts for soy, almond and rice milk and make the best decision for you:

• Taste: This is subjective, so you need to buy a small container of several types and taste them. All milk alternatives can be used for drinking or cooking, but almond milk is sweeter and is probably not great in savory dishes. Neither are the sweetened soy and rice milk beverages. Soy milk tends to curdle at high temperatures.

• Calories: This can vary with flavors and light versions, but in general, soy milk (105 calories) has about the same calories as skim milk (90 calories), while almond milk (60 calories) is much lower and rice milk (120 calories) a little higher.

• Protein: The major difference in these milks is the protein content. Soy provides about 6 grams per cup while almond and rice only provide about 1 gram per cup. If you get plenty of protein from other sources, this may not matter, but children and the elderly probably need the protein in soymilk.

• Vitamin D and Calcium: Rice, soy and almond milks do not naturally contain the same level of vitamin D and calcium as cow's milk, so the manufacturers fortify them (cow's milk is fortified with vitamins A and D). They are usually similar in content of these nutrients, but check the label as all brands are not the same.

• Sodium: Those on a sodium-restricted diet may want to consider rice milk as a substitute. Compared to a cup of cow's milk at 130 milligrams, rice milk contains 80 milligrams, while almond milk has 150 milligrams, and soy milk contains 120 milligrams.

• Other differences: The nutrient content of these milks vary in other ways as well. Soy milk is a good source of isoflavones, a type of phyto-estrogen naturally found in plants that provide many health benefits. A serving of almond milk provides 50 percent of the daily value of vitamin E. None of these milk alternatives are a substitute for infant formula.

Darlene Endy is a registered dietitian in Manlius. Learn more about her through her website, nutritionbydarlene.com.